push day
Body Heatmap
Target Muscles
Bench Press (Dumbbell)
112 reps1
212 reps2
312 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
12.5
12
2
12.5
12
3
12.5
12
Triceps Extension (Cable)
112 reps1
212 reps2
312 reps3
Triceps
Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
18
12
2
18
12
3
18
12
Lateral Raise (Dumbbell)
112 reps1
212 reps2
312 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
8
12
2
8
12
3
8
12
Shoulder Press (Dumbbell)
112 reps1
212 reps2
312 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
12.5
12
2
12.5
12
3
12.5
12
Chest Fly (Machine)
112 reps1
212 reps2
312 reps3
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
73
12
2
73
12
3
73
12
Bench Press (Smith Machine)
112 reps1
212 reps2
312 reps3
ChestTricepsFront Delts
Bench Press (Smith Machine)
ChestTricepsFront Delts
Set
KG
Reps
1
20
12
2
20
12
3
20
12
